Day 1
Bench Heavy Single
Then 3×8 @70% of HS

5 Rounds:
15 Dumbbell Bench 50/35lb
10 Bar Muscle Up
10 Box Jump 30/24

Accessory: 3 Sets
Bent Over Row x10
Wt. Plank x40 Sec 45/35
DB Curl x10 *Each

Day 2
Back Skwat
3×20
Start @60% of 1RM

Core: 3x
Goodmorning 3×5 *Light
Ring Push-Away/BB Rollouts 3×10

3 Cycles:
4 Min Running Clock
500m Row
ME HSPU w/Remaining Time
*Rest 1 Min

Day 3
3 Position Snatch Hip/Hang/Floor
*Work Up to Heavy Complex
*Cap @85%

Restoration + Core  Workout:
E2F20

  1. Bike for Cal
  2. Suitcase Carry 70/53lb
  3. Strict GHD Sit-Up (Submax Effort)
  4. Double Under for Reps

15 Min Mobility Work:
Glute/Hamstring/Hip Flexor/Quad
Shoulder Complex

Day 4
EMOM 12:

  1. 5-8 Ring Muscle Up
  2. 10 Strict HSPU
  3. 30 Sec Russian Twist 20/12lb

4k Row:
*Every 1,000m Perform 20 Russian Swings
*Workout Ends w/20 Swings @70/53

Day 5
3 RM Paused Front Skwat
*4 Sec @ Top
*2 Sec @ Bottom
*20 Min to Work Up

4 Rounds:
3 Power Clean 175/103lb
6 Front Squat 175/103lb
9 Bar Over Burpee

Accessory: 4 Sets
Banded Hamstring Pull-Down x15
Reverse Plank 45/25 x 30 Sec
Razor Curl x8-12

Day 6
Clean & Jerk Heavy Single

Teams of 3! 6 Cycles

  1. Box Jump 24/20
  2. Shoulder to Overhead 115/73
  3. CTB Pull-Up
  4. Rest

*90 Sec Each
*Each Partner Starts at Different Exercise
*Score is Total Team Reps

Day 7

OFF